Aim for a calorie deficit of about 3,500–4,000 calories per pound per week (for 5 pounds, roughly 17,500–20,000 calories total)
Create a daily calorie deficit of about 2,500–3,000 calories (or adjust with a combination of diet and higher activity)
Reduce daily intake by 1,000–1,500 calories from your current baseline
Choose nutrient-dense foods: lean proteins, non-starchy vegetables, high-fiber carbs, and healthy fats in measured portions
Eliminate or sharply cut: sugary drinks, alcohol, desserts, refined grains, and frequent high-calorie snacks
Use portion control: smaller plates, pre-portion snacks, and measure oils, nut butters, and sauces
Increase protein to help preserve muscle: include protein at every meal
Increase fiber: vegetables, beans/lentils, berries, and whole grains (as tolerated)
Stay hydrated: water throughout the day; avoid calorie-containing beverages
Limit sodium to reduce water retention swings; avoid very salty processed foods
Do daily activity: 8,000–12,000 steps per day
Add cardio 5–6 days/week: 30–60 minutes moderate intensity or 20–40 minutes vigorous (as tolerated)
Include resistance training 2–4 days/week to help maintain lean mass (full-body workouts)
Consider interval training 1–2 days/week if you can recover well
Prioritize sleep: 7–9 hours per night
Manage stress to reduce cravings and overeating
Weigh daily and track weekly average; adjust calories if weight loss stalls for 3–5 days
Avoid “detox” or starvation approaches
Consult a clinician before attempting aggressive weight loss, especially if you have diabetes, heart/kidney disease, eating disorder history, or take weight-affecting medications